Thursday 09/24/2026

Strength 
ON A 8:00 CLOCK...
Low Ring or Low Bar Muscle Transition Work
Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate)  - Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip

WOD
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs 24"/20" After Every Set
(Women's Calories: 48-32-16-32-48)

ninfa quequep